Strength:
Push press: Warm up, then:
5@55%, 5@60%, 5@65% of 1RM

WOD:
21-15-9
Overhead Squat (135/95)
Box Jump (24/20)
Kettlebell Swing (2/1.5)
Push-Ups
Sit-Ups

Skipped push press.

My back was giving me fits so I decided to scale the weight to women's weight.

11:11


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Strength (Deload week):
Back squat: Warm up, then:
5@55%, 5@60%, 5@65% of 1RM

WOD:
10 rounds (20 minutes)
Every minute on the minute complete:
Even minutes: 10 Thrusters (95/65)
Odd minutes: 12 Burpees
*Kicker = After every 2 rounds (4 minutes), the reps on the thruster will decrease by 2, but the weight will increase. Rx is as follows:
Round 1-2 = 10 reps (95/65),
3-4 = 8 reps (115/75),
5-6 = 6 reps (135/95),
7-8 = 4 reps (155/105),
9-10 = 2 reps (185/125)

I didn't finish all the Burpee's at the last few rounds.


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Strength:
Deadlift: Warm up, then:
5@75%,
3@85%,
1+@95%
(Last set is for max reps).

WOD:
50 Box Jumps (24/20)
25 Chest-to-Bar Pull-ups
50 Kettlebell Swings (55/35)
25 Front Squats (95/65)
50 Walking Lunge Steps
25 Push Press (95/65)
50 Knees-to-Elbows
25 Burpees
50 Wall Ball Shots (20/14)

I worked from the bottom up.

26:30 Rxd. Too much resting


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WOD:
Complete 5 rounds for time of:
100m Sprint
10 Deadlifts (275/205)
100m Sprint
10 Alternating Pistols

12:44

DL at 225.

Again I focused on technique and form I think there needs to be a rule written for somebody with my lower back problems and damage from the military to stick at no more than 225 for high rep deadlifts.

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Strength:
1 Hang Clean + 1 Clean (Start at a moderate weight and work up to a max 1+1 for the day)

WOD:
Complete 15-12-9-6-3 reps for time of:
Power Clean (135/95)
Burpees
Front Squats (135/95)
Burpees

225

16:56 Rxd

I really focused on my technique improvement tips that I learned this weekend from my certificate class attendance.


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C&J 1 RM

WOD:
Complete 50-40-30-20-10 reps of:
Wall Ball Shots (20/14)
Russian Kettlebell Swings (55/35)

255 ugly

14:52 Rxd. Wall balls are my Achilles' heel.


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HS hold practice.

Death by KB Thruster

15" cap
Start at one on failure.

Failed after 10 on minute 11.




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Strength:
Back Squat: Warm up, then:
3@70%,
3@80%,
3+@90% (Last set is a for max reps).

WOD:
5 rounds, each lasting 3 minutes Complete as many rounds as possible of:
3 Ground To Overhead (155/115)
6 Ring Dips
9 Chest-To-Bar Pull-Ups
*Rest 1 Minute Between each 3 minute round.

Pick up where you left off.

9 plus 3 G2O

Rxd.


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Strength:
Bench Press:
Warm up, then:
5@65%,
5@75%,
5+@85%
(Last set is for max reps)

WOD:
Complete as many rounds as possible in 20 minutes of:
400m Run
10 Front Squats, (185/135)
20 GHD Sit-ups

3 rds plus 10 FS. Finished the fourth round.


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Strength:
Push Press: Warm up, then:
5@65%,
5@75%,
5+@85%
(Last set is for max reps)

WOD:
In 12 minutes, complete the following for max reps:
1 Mile Run
Max Rep Two Arm Kettlebell Thrusters (2x53/2x35)
*Set the clock for 12 minutes. At 3-2-1-“GO”, perform a 1 mile run. When you return to the gym, with the time remaining on the clock, complete as many KB Thrusters as you can.

235 base for PP

7:00 mile/31 thrusters Rxd

Good WOD. It was hard to dig deep early morning on those thrusters.


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"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

22:02 Rxd. Butterfly pull ups

P.R.


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"Helen"
3 Rounds for time:
400m Run
21 Kettlebell Swings (55/35)
12 Pull-ups

9:55 Rxd.

It's ridiculously 22°. P.R. for F5 Mustang. But I think the cold was definitely a factor.

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WOD:
Nancy
5 rounds:
400m Run
15 Overhead Squats (95/63)

15:26 Rxd P.R.




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4 RFT
400m-ish run
50 squats

13:47

400m may be longer. Great knee therapy.


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